The Stoptober campaign this year hopes to provide those that currently smoke the advice and support on how to stop smoking for good. Stopping smoking is one of the greatest things you’ll ever do for your health. When you stop, you give your lungs the chance to repair, and you’ll be able to breathe easier. There are lots of other benefits too – and they start almost immediately.
What happens when you quit?
The sooner you quit, the sooner you’ll notice changes to your body and health. Look at what happens when you quit for good.
After 20 minutes
Check your pulse rate; it will already be starting to return to normal.
After 8 hours
Your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half.
After 48 hours
All carbon monoxide is flushed out. Your lungs are clearing out mucus, and your senses of taste and smell are improving.
After 72 hours
If you notice that breathing feels easier, it’s because your bronchial tubes have started to relax. Also, your energy will be increasing.
After 2 to 12 weeks
Blood will be pumping through to your heart and muscles much better because your circulation will have improved.
After 3 to 9 months
Any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
After 1 year
Great news! Your risk of heart attack will have halved compared with a smoker’s.
Stop Smoking Tips
You have made a great decision to give up smoking. Here are some tips to help you succeed.
Once you have picked your quit date, remember to add it to your calendar.
- List your reasons to quit.
- Tell people you’re quitting.
- If you have tried to quit before, remember what worked.
- Use stop smoking aids.
- Have a plan if you are tempted to smoke.
- List your smoking triggers and how to avoid them.
- Keep cravings at bay by keeping busy.
- Exercise away the urge.
- Join the Facebook group for support and advice.
- Good luck. Throw away all your cigarettes before you start. Remember, there is never “just 1 cigarette”. You can do it!
Download the free NHS Stoptober app
Download the free NHS Stoptober app to help you quit smoking and start breathing easier.
Stoptober is a 28-day stop smoking challenge. The app allows you to:
- track your progress
- see how much you’re saving
- get daily support
If you can make it to 28 days smoke-free, you’re 5 times more likely to quit for good!
Smoking and Coronavirus (Covid-19)
The evidence on smoking and coronavirus (COVID-19) is mixed and developing. On the available evidence, we advise:
- if you smoke, you generally have an increased risk of contracting a respiratory infection and of more severe symptoms once infected. COVID-19 symptoms may, therefore, be more severe if you smoke
- stopping smoking will bring immediate benefits to your health, including if you have existing smoking-related disease. This is particularly important for both you and for our NHS at a time of intense pressure on the health service
- e-cigarettes (vapes) can be an effective aid to stopping smoking and staying smokefree
- it is currently unknown what effect vaping may have on susceptibility to severe disease if you are infected with COVID-19
- for most people vaping remains significantly less harmful than smoking and it is very important that you avoid returning to smoking
- visit Smokefree for information and advice on stopping smoking
It’s never too late to quit, so join in this Stoptober. Let’s do this!